Comparing Nutrients in 100 grams Boiled Waxgourd with Salt VS Cooked Frozen Turnip Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd with Salt	12%	14%	74%
Cooked Frozen Turnip Greens with Salt	36%	10%	54%

Macro Nutrients

	Boiled Waxgourd with Salt	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Energy	0.38% 11kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	NA	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.9% 2.45g	3.83% 5g	130g per day for Men 19-50 years
Sugars	1.63% 1.18g	1.03% 0.75g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	6% 3.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd with Salt	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	59.8% 538μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.077% 0.001mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	2.93% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.42% 0.12mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.46% 0.032mg	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1% 4μg	9.75% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11.7% 10.5mg	24.2% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.08mg	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	432% 519μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd with Salt	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	2.44% 0.022mg	16.7% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.75% 0.38mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	2.43% 0.056mg	20.7% 0.48mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.43% 17mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	0.15% 5mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	16.7% 251mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Waxgourd with Salt VS Cooked Frozen Turnip Greens with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Waxgourd with Salt versus 100 g of Cooked Frozen Turnip Greens with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Waxgourd with Salt vs Cooked Frozen Turnip Greens with Salt:

• 100 grams of Boiled Waxgourd with Salt have 1.8 times more Vitamin B5 than Cooked Frozen Turnip Greens with Salt.
• While 100 g of Boiled Frozen Turnip Greens, drained with Salt contain more Vitamin A, 1.6 times more Vitamin B1, 74 times more Vitamin B2, 2.1 times more Vitamin B6, 9.8 times more Vitamin B9, 2.1 times more Vitamin C, 33.3 times more Vitamin E and 185.3 times more Vitamin K than Boiled and Drained Waxgourd with Salt.
• Both Boiled Waxgourd with Salt and Cooked Frozen Turnip Greens with Salt provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Boiled Waxgourd with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin E
• 100 grams of Cooked Frozen Turnip Greens with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Waxgourd with Salt as well as Boiled Frozen Turnip Greens, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Waxgourd with Salt vs Cooked Frozen Turnip Greens with Salt:

• 100 grams of Boiled Waxgourd with Salt have 1.4 times more Sodium and 1.4 times more Zinc than Cooked Frozen Turnip Greens with Salt.
• While 100 g of Boiled Frozen Turnip Greens, drained with Salt contain 8.4 times more Calcium, 6.8 times more Copper, 5.1 times more Iron, 2.6 times more Magnesium, 8.5 times more Manganese, 2 times more Phosphorus, 44.8 times more Potassium and 6 times more Selenium than Boiled and Drained Waxgourd with Salt.
• Both Boiled Waxgourd with Salt and Cooked Frozen Turnip Greens with Salt contain similar levels of Water per 100 grams.
• 100 grams of Boiled Waxgourd with Salt lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled Frozen Turnip Greens, drained with Salt contain 2 times more Carbohydrate, 3.4 times more Fiber and 8.4 times more Protein than Boiled and Drained Waxgourd with Salt.
• 100 grams of Boiled Waxgourd with Salt provide inadequate amounts of Carbohydrate and Protein
• Both Boiled and Drained Waxgourd with Salt as well as Boiled Frozen Turnip Greens, drained with Salt provide inadequate amounts of Energy and Omega 6 in 100 grams.